Midweek Movers
Description
Four separate 5-minute AMRAPs of lunges, curls, and ruck swings, with a full minute of rest between each, a little mid-week workout to get the blood flowing.
Workout
Warm-up
5 min- 5-minute easy walk plus some arm circles to loosen up before the curls and swings.
AMRAP 5 Minutes x4
23 min- 20 Ruck Lunges
- 20 Ruck Curls
- 20 Ruck Swings
- Rest 1 minute between each 5-minute round.
- Repeat as many rounds as possible within each 5-minute window.
Cool Down
5 min- Easy walk and a light stretch through your arms and hips.
Movement Breakdown
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.